Learning how to reduce sodium in your diet doesn’t have to be a daunting task. Don’t get me wrong, hearing your doctor tell you or a loved one that a low sodium diet is in your future can be a scary thing, but with the right information you can make smarter choices about the foods you buy and eat.
Here are six simple tips to help you reduce sodium in your diet.
Learn to Read Labels
If you’re buying packaged or processed foods, this is especially important because tons of sodium is added to foods you might not expect. Learning to read labels will help you identify and avoid those secret sources of sodium.
Choose No Salt Added Canned Goods
Sodium is often added to canned foods in large quantities as a preservative. Those preservatives are not added to cans clearly labeled No Salt Added. The only sodium found in these products is the sodium naturally present in those foods. If you can’t find No Salt Added canned goods, rinsing the regular versions well before using can help reduce the sodium content.
Look for Low Sodium or No Salt Added Condiments and Sauces.
Condiments and sauces, like ketchup and soy sauce, typically have a high sodium content. Check the labels before purchasing.
Buy Fresh Foods
Fresh fruits and vegetables are naturally lower in sodium than those sold in cans.
Buy Frozen Vegetables.
Frozen vegetables are second best to fresh. Because they’re frozen, it’s not always necessary for producers to add sodium-filled preservatives to extend quality and shelf life. Avoid frozen vegetables with sauces, as the sauces can be high in sodium.
Explore the Spice Rack.
Herbs and spices are excellent ways to add flavor to food without adding sodium. Experiment with spices you haven’t tried before and embrace your favorites.